Fad Diets vs. Healthy Weight Management:

A Guide for Teens

You may have heard about some of the fad diets that are designed to help people lose a lot of weight in a small amount of time. Diets like the low-carb diet, the high-protein diet, the grapefruit diet, and even the Cookie Diet™ all claim to help you lose weight fast. But how do you know what will work and whether or not the diet is healthy? This guide is designed to help you spot a fad diet and how to manage your weight in a healthy way.

Do fad diets work?

While some people do lose weight when following a fad diet, it is important to remember that the weight loss is usually temporary and most of these eating plans can be harmful to your body. In most cases, fad diets only allow you to eat certain foods. Instead of changing your metabolism (the way your body breaks down food to make energy) or training your body to burn fat, these food restrictions simply do not provide enough calories for a person to function normally. In addition, many of the diets do not provide enough vitamins and minerals. Not getting enough vitamins and minerals in the food you eat can lead to problems like anemia (low iron in your blood) and osteoporosis (a condition that causes your bones to break easily).

Most of these fad diets are hard to stay on. This means that you can’t stick with them for long and once you stop following the diet, you will probably gain back the weight you lost. For example, most people who lose weight on the low-carbohydrate diet gain all their weight back within one year.

How can spot a Fad Diet?

You can spot a fad diet by asking yourself a few simple questions:

• Does this diet say that some foods are completely off-limits?
• Does this diet promise that I will lose an unrealistic amount of weight in a short amount of time?
• Are there any “good” or “bad” foods in this diet?
• Do I have to buy the food for this diet at a special store?
• Does this diet tell me that I do not have to exercise?
• Is this plan temporary or is it something I can do for life?

If you answered “Yes” to any of these questions, you have probably spotted a Fad Diet! Advertising that promote these diets is often very convincing, drawing you in and making you believe that it is not only easy but also glamorous to use their product. In fact this type of weight loss plan is really just a quick fix and often a very unhealthy way to lose weight.

Are there healthier ways to manage weight?

Yes! There are much healthier ways to manage weight than trying to follow a fad diet. We lose weight by burning more calories than we are taking in, so try to add in some calorie-burning activities into your day. Be sure not to restrict your calories too much, or too fast. Talking with a Registered Dietician or Nutritionist can help. Simple ways to fit exercise into your day:

	Take the stairs instead of the elevator
	Walk instead of taking the bus
	Join a gym
	Join a sports team or a dance team
	Go for a walk with your family or friends

You can also make some easy changes to cut back on the calories you eat:

• Choose water or low-fat milk. Drinks like soda and juice are loaded with sugar and empty calories.
• Eat breakfast! This will prevent you from getting too hungry during the day and give you energy to think at school.
• Pack fruit for a snack instead of buying chips or candy.
• Eat more whole grains. Chose whole grain bread, whole-wheat pasta, brown rice, and high-fiber cereal which are more filling than refined grains.
• Choose lean meats like chicken and fish or vegetarian sources of protein like beans and tofu over fatty meats.
• Eat a serving of fruit and/or vegetable at most meals and for snacks.
• Watch your portion sizes. Eat until you are comfortably full.
  

Is there a way to tell if a diet is healthy?

The best way to successfully lose weight is to make small changes that will fit into your lifestyle. An easy way to make sure that a weight loss program is healthy and right for you, is to see if it includes the following:

	A balance of healthy foods from all 5 food groups (whole grains, fruits, veggies, lean proteins, low fat dairy and healthy fats)
	Regular exercise or activity
	Appropriate portion sizes
	Regular meals and snacks
	Some of your favorite foods
	Flexibility to fit your schedule
	Foods you can find in restaurants or at social events

If you checked all of the boxes, your weight loss plan is most likely right for you. Remember to eat a variety of fruits and vegetables. Choose foods from all the colors of the rainbow to get important nutrients for your body! It’s okay to eat fun foods and treats once in a while. Working on portion size and balance is key and adding 30 minutes of exercise a day to your routine will help you to lose and maintain your weight (after you lose it)!

Updated: 7/26/2007

Related Information:

• Quiz: Check Your Nutrition
• Healthy Eating: A Guide for Teens
• Nutrition FAQs
• Low-Carb Diet Facts
• Related Links